Poor Posture Correction: Prevent Back Pain when Working From Home 

Since COVID-19 we have all had to adjust to our new lives of working from home #wfh. Without warning, we’ve been thrown into spending hours working at our kitchen table, or balancing a laptop on our laps, without time to prepare for a healthier office set up.  Working at a makeshift desk (which might actually just be your bed!) means poor posture for long periods of time, leading inevitably to aches and pains, at the end of the day and in the long term. As a personal trainer and pain specialist, a lot of my clients are asking me: What are some methods of poor posture correction? 

In this article, I’ll go through some simple things you can do to improve your WFH environment, as well as exercises to counterbalance the hours you’re spending hunched over a computer. 

QUICK SUMMARY 

• Do you have poor posture? Examining the position of your head and neck
• 5 simple ways to correct your posture when working from home
  1. Exercise: Chin tucks
  2. Exercise: Shoulder Retraction
  3. Exercise: Pelvic Anterior to Posterior Tilt
  4. Exercise: Glute Squeeze
  5. Exercise: Lat Depression

• Your home office: How to choose a standing desk for poor posture correction
• Your home office: how to choose an ergonomic chair for poor posture correction

What is Poor Posture and What Symptoms can be caused by Poor Posture 

What is Poor Posture?

Poor posture is when your head, shoulders, hips, knees and ankles are all aligned in a straight line, that is when your joints are most weightless and you don’t feel tension or pain.  However, due to our constant usage of phones and laptops in compromised head positions, our neck is forced to support the head, holding it in a way that places most of the tension on the neck. 

What Symptoms can be caused by Poor Posture 

Look at the images above where your head weighs 8-12 lbs: when you cock your head forward, it will move more weight into your neck and shoulders, causing headaches, shoulder and neck aches and even migraines.  From there, since everything is connected, it will start tightening up your spine, lower back, your hip flexors, and finally your knees. This is usually the point where my patients realize they’re experiencing “strange pains” and seek help. 

The best way to avoid these chronic pains due to posture, is to actually develop the muscular strength needed to keep your head in the correct position.

Here are five exercises to help your posture, so you’ll give in less to slouching or sticking your head in front. I’m sure you’re busy enough as it is, you don’t need to also be constantly considering your standing and sitting positions!

Poor Posture Corrections: 5 Best Exercises

Chin tucks 

Doing chin tucks is a great way to lengthen the back of the neck while strengthening the front of the neck, both of which will work to put your head back in the correct alignment. Because we tend nowadays to dip our heads down a lot (looking down at the phone for example!), the muscles in front of the neck over time become weakened to the point where they can no longer hold the head up properly. Therefore, strengthening the front of the neck and lengthening the back will place your head back on top of your shoulders where it needs to be.

Option 1: 

• Place your finger on your chin
• Push your finger to guide your chin backwards into a slight double chin

Suggested reps:  10 reps every few hours
Tips: try not to tilt the head upwards and maintain your gaze straight in front of you

Option 2: 

• Lie down on the floor 
• Roll a towel like in the picture above 
• Place your head on the rolled towel to create some space between your neck and the floor 
• Push your chin down to squeeze the towel flat 

Suggested reps:  10 reps every few hours
Tips: try not to do too much of a double chin, a slight double chin will suffice

Shoulder retraction

Only strengthening the neck will not be enough to keep your head correctly positioned; your upper back is also to blame for the pains. If your head is often tilted forward, it’s a sign that the muscles of your neck and upper shoulders are weak, and get weaker with time. Do these simple exercises while sitting or standing to strengthen your upper shoulder muscles.

Option 1

• Place a light band around your forearm 
• Keep your arms in 90 degree angle in front of you
• Squeeze your shoulder blades together while pressing the shoulders down and away from your ears 
• Try to get the band to widen as your squeeze your shoulder blades together, while not rotating your arms out

Suggested reps: 15 reps
Tips: Use a light band so you don’t stress your trapezius
Equipment:

Exercise Bands, Resistance Bands Set, Booty Bands for Legs and Butt 

GearbyScorp Signature 4-Piece Latex Bands – Resistance Loop Bands for Women – Fitness Resistance Bands with Gradual Intensity – Resistance Bands for Fitness, Yoga, Pilates – 4pcs 

Option 2: 

This exercise is slightly different to the previous one. This strengthens the rhomboid and the erector spine (the muscles that holds the upper back spine straight) instead:  

• Place the band around a pole, table leg or tree 
• Make sure it’s steady and will not move 
• Squeeze your shoulder blades together and depress the shoulder away from your ears 
• Performa  row, moving the elbow back past your body 
• Repeat 

Suggested Reps: 15 reps
Tips:  keep pushing the shoulders down away from your ears so you don’t end up shrugging and tightening your neck muscles.
Equipment Needed:

Letsfit Resistance Exercise Bands Set,  INTEY Pull up Assist Band Exercise Resistance Bands or Black Mountain Products Resistance Band Set

Pelvic Anterior to Posterior Tilt 

When we have an overly arched lower back, it puts a lot of tension in the muscles of the lower back. This causes lower back pain.  Strengthening the core to hold the pelvis in place in the right position will help ease a lot of back pain:  

• Lie down flat with knees bent and feet on the floor 
• Have your hands behind your ears or beside your torso 
• Squeeze your belly button down to the floor and exhale out, eliminating the space between your lower back and floor. 
• Try to hold it in as long as you can to build muscle memory 

Suggested Reps:  hold your core in for as long as you can while breathing steadily
Tips: keep breathing, it will not be beneficial for you to hold your breath in
Equipment Needed: A yoga mat 

Glute Squeeze 

Our glutes support our core, so strong glutes means stronger core. Once you build your glutes muscles up, you will find that you will be able to stand longer in the correct position.  This prevents lower back pain or any other postural strain that you may be experiencing. In particular, this exercise will strengthen the middle part of the glutes.

• Stand on your feet shoulder width apart and squeeze your glutes together 
• Imagine you’re needing to do a number two but you’re faaaaaaarrr from any toilet 😛 

Suggested reps: 20 reps 

The Clam

The Clam exercise strengthens the gluteus medius and gluteus minimus, both of which support your side steps, walking and turning.  Both work in conjunction: if one of the muscles is weaker than the other, you would experience an imbalance and eventually pain. 

• Lie on your side with your arm nearest to the floor under your head for support 
• Put the band around your thighs near your knee
• Open your top leg out to stretch the band 
• Repeat on both sides 

Suggested reps: 20 reps
Equipment needed:

1. Booty Bands, Resistance Bands, 3 Levels Exercise Bands for Legs and Butt 
2. Fabric Resistance Bands for Legs and Butt – Booty Bands 3 Resistance Bands – Exercise Bands for Legs and Butt – Squat Bands to Tone – Elastic Strength Non Slip Workout Bands for Beginner to Expert 

Lat Depression 

The Lat Depression conditions and activates the lattississimus dorsi (more commonly known simply as “lats”). A lot of the times, our trapezius takes over when we are stressed, activating the shoulders and/or neck.  Therefore, waking up the lats to take some of the load when in activation will lessen the tightening of the traps, alleviating neck pain.

• Stand with legs shoulder width apart facing the wall 
• Put a band around your forearms near your elbow. This helps your elbow and arm stay shoulder width apart and in the 90 degree angle 
• Put both your arms in a 90 degree angle, rest them on a foam roller against the wall 
• Squeeze your scapulae and depress your shoulder away from the ears 
• Exhale and roll the foam roller upwards without lifting your shoulders and keeping the scapulae squeezed 
• When done correctly, you should feel the bottom of the armpit activating. Don’t worry if you don’t feel it right away, this does take a bit of practice. 

Suggested reps:  20 reps
Tips: Squeeze in your core while doing all this so you don’t arch your back
Equipment Needed:

This Foam roller or this one
Resistance bands like this or this

Poor Posture Correction
Poor Posture Fix: Get a Standing desk

I always recommend my clients avoid staying in any one position for long stints. If you find yourself in the same position for a while, or doing the same repetitive movements, always compensate by exercising the opposing muscles. I think having a standing desk is a great solution, where you can switch between sitting and standing during the long hours that you work. 

New solution above ☝️ standing desk 

• Align your body on top of your ankles and make sure you stand up tall and straight to work 
• Your arm length should be comfortably bent at the height of your chest.
• Your computer and screens should be at eye level where you’re not required to lean       your head forward. 

One easy way to implement this (once you find an appropriate standing desk) is to work standing, and taking a break every hour to do some sitting. 

HOW TO CHOOSE A STANDING DESK

There are many options on the market for standing desks. One with hydraulics would be quite good as you can easily lower the surface to sitting or heighten it when you want to to stretch out your spine and legs. 

Below are some of my choices, including one that can be an easy addition to your existing desk. In case you don’t have an ergonomic chair at home, I’ve also included some recommendations below to help you when you are sitting: 

Large standing desk

Flexispot Standing Desk Electric Height Adjustable Desk Quick Install Computer Desk 48 x 24 Inches Sit Stand Desk Whole-Piece Desk Board (Black Frame + 48″ Black Top) 

Convert your existing desk to a standing one

FLEXISPOT Standing Desk Converter – 35 Inch Height Adjustable Stand Up Desk Riser, Black Home Office Desk for Dual Monitors and Laptop (M7MB) 

A smaller standing desk option for restricted spaces

SIDUCAL Mobile Stand Up Desk, Adjustable Laptop Desk with Wheels Storage Desk Home Office Workstation, Rolling Table Laptop Cart for Standing or Sitting, Black

Poor Posture Treatment: Try using an Ergonomic Chair!

I remember not so long ago when ergonomic desks and chairs created for office workers to more easily maintain correct sitting postures was publicised in many health articles.  Fast forward to now, I would say that approach is no longer the best one.  We have evolved our understanding of how to adjust our lifestyles to our bodies’ needs; while the theory of sitting up straight and having our joints aligned still applies, the current consensus amongst health professionals is to use a mix of standing and sitting positions while you work. A chair, even an ergonomic one, cannot be the solution because sitting long hours in any position still results in shortened muscles in your knees, hamstrings and hip flexors, and adds eleven times more weight on your spine. That being said, an ergonomic chair can help, and below are a few examples of my favourites.

Ergonomic chairs for sitting: 

1. BERLMAN Ergonomic High Back mesh Office Chair with Adjustable Armrest Lumbar Support Headrest Swivel Task Desk Chair Computer Chair 
2. SMUGDESK Office Computer Chair Ergonomic Lumbar Support/Adjustable Headrest/Armrest and Wheels/Mesh High Back/Swivel Rolling, Black 
3. DRAGONN (by VIVO) Ergonomic Kneeling Chair, Adjustable Stool for Home and Office – Improve Your Posture with an Angled Seat – Thick Comfortable Cushions, Black (DN-CH-K01B) 

Poor Posture Correction – Treatments and Exercises: FAQs

1. Can you correct years of bad posture?

Yes, years of bad posture can be corrected, but requires practice over time. Stretching and strengthening exercises as well as myofascial release can help to teach your body’s muscles to hold itself properly again.

1. How do I correct my posture?

Stretching and corrective exercises done repeatedly can correct your posture. A posture therapist or physiotherapist can help to identify what exercises are most suitable for you to achieve this.

1. How can I improve my posture quickly? 

If you want to improve your posture quickly, you should consult a professional on identifying your weak muscles and bad postural habits. He or she will also give you stretches and exercises to re-acquaint your body with the correct alignment. The work doesn’t stop there though – you will need to practice every day as constantly as possible until your body gains the strength and the muscle memory needed.

4. How can I fix my posture naturally?

Pull your stomach in, stand up tall, and lift your head up while you walk, sit and stand. Do this every moment you get and remind yourself constantly. Dedicated exercises can help develop muscle strength to hold your head and shoulders in the correct position that places the least stress on your body.

5. How can a lack of exercise cause poor posture? 

Exercise is needed to build muscle and strength. Without muscles, you cannot support your bones and frame, leading to slouching and poor posture. 

6. What are the symptoms of poor posture?

Poor posture can cause neck pain, headaches, shoulder pain, and back pain. Generally bad posture means the head’s weight causes more stress for the neck, pain, and shoulders. Over time, this leads to muscle pain and tension. Pain prevention is why poor posture correction at an early phase is so important.

7. What are the main causes of poor posture?

Poor posture is caused by weak muscles that are needed to hold the body and head upright, as well as lifestyle habits that cause us to stay in non-aligned positions for a long time, for example slouching over the computer or phone or not sitting straight. 

Poor Posture Correction Treatments and Exercises: Final Words 

The importance of having good posture can’t be overstated, and it certainly takes some work to achieve. I have many clients who find this information boring and refuse to put the work in to develop the strength needed for postural alignment. Those are the people who suffer the most. However I also have clients who learn this and stay constantly aware of how they are holding their body up — this usually results in a pain free life. Having good posture is something that has to be continuously strived for, through frequent exercises like the ones I’ve outlined in this article. Poor posture correction IS possible, it just takes work. Unfortunately, our current lifestyles encourage unfavorable alignment almost every moment of our day, so it requires vigilance and some dedication to keep a well balanced posture. 

Best of luck!

The Best Massage Guns (Detailed Reviews by a Physical Therapist 2020)

Doing sports therapy at home is all the rage nowadays with lots of tools you can purchase and use, but which model is the best massage gun for you?

I am a firm believer in taking care of yourself. As a sports recovery and trigger point therapist, I always educate my clients to do their homework to help me, help you. 

We don’t have to be pro athletes to have sore bodies and muscles; our everyday modern life gives us plenty of bad postural habits leading to tight, strained muscles, making constant release necessary to stay pain-free. 

Some people regularly see a deep tissue massage therapist or go to their physiotherapist/sports recovery therapist. But there is some work that you can do in the comfort of your own home, while watching Netflix, to ensure your muscles don’t get so tight that pain ensues.

Every day, I meet people who are suffering from various aches and pains, such as shoulder pain, knee pain, tight hip, neck pain, or even elbow pain… etc.

I diagnose the cause of their issue, then I give them a bunch of stretches and massages they should do at home between sessions. I usually get the usual cries of “Really? I have to do homework?”

And my answer is always an emphatic YES because you doing a little each day will help speed up recovery time, even if you can’t get as deeply into the muscles as I can in person. 

When my clients do their homework of releasing at home, I can help them more: rather than restarting the whole process of eliminating knots when I see them, hopefully, their muscles are getting less tight every session. 

Here’s where vibrating massage guns may come in.

The Best Massage Guns (Vibrating Massage Device) – Pros and Cons

Benefits of Using a Massage Gun 

• Portable (you can bring it with you on trips, or in the privacy of your own home)
• Affordable compared to a weekly deep tissue massage
• helps relieve the superficial layer of the muscles
• reduces lactic acid build-up after an intense workout 
• offers quick relief to those who suffer from mild or interval pains 
• Lightweight
• Increases recovery time 

Disadvantages of Using a Massage Gun

• It’s difficult to massage the back or glutes if you’re doing it yourself
• Can cause Bruising
• Can cause Soreness
• Can cause wrist soreness if the massage gun is heavy 

Best Massage Guns: Quick Summary 

1. While the Theragun Elite is probably the most recognized Massage Gun out there, it doesn’t come cheap and is quite heavy to hold and bring around. The same brand has a lighter model, the Theragun Mini, which is indeed small, but not as powerful with only 3 speeds.
2. The Piroir massage gun has been designed in a way to reach the back areas, so could be a good choice for those who want to self massage their back.
3. My favorite, all things considered, is this Sonic X Personal Percussion Massage Gun because it’s powerful. I use it on clients all the time, but for home use, it could be too heavy and cause wrist pain. For self-use, I use this Recoverfun mini-massage gun, which is small and light and comes in 3 fun colors.

Massage Guns: Who Are they For?

Do you often feel muscle soreness after a workout? Or tight from hours at a desk? This handheld massage device could be good to use at home while watching TV to give quick relief to tired muscles.

The vibrations are known to reduce the build-up of lactic acid, so can help with recovery, and regular usage on trigger points and muscles can prevent long term tension that can lead to pain.

If you are planning to build a gym in a small home? A set of TRX, a pair of gloves, some good quality knee, back and wrist supports, and a quality massage gun would create a great home gym and spa combo!

Massage Guns: What To Consider?

When choosing the best massage gun for you, here are some characteristics to think about:

• Versatile with more changeable head options that allow you to dig in deeper at certain points or have a more general, softer effect. Most massage guns come with several options to change, such as one for the sides of the spine or a tip for small concentrated trigger points.
• Having a device that is light-weight and portable means you can carry it around with you and use it more often, rather than sticking it in your closet and never taking it out. Also, if it’s too heavy, it can inadvertently cause strain in your forearm and wrists.
• Varying speeds for different intensities when you need to bring it up a notch. Larger muscles like glutes can withstand higher intensities while smaller muscles can take only slight vibrations.
• Long-lasting battery life – if you use your massage gun often, you don’t want to have to always be charging it up during use or even between uses.
• Ergonomically friendly grips help to make it easy to reach areas like your back, without straining your forearm or wrist.
• Some guns have smart app integration with how to’s and instructions on what areas to focus on.
• The higher-end guns advertise being quiet during use, which comes in handy if you’re chatting while you self-massage, or want to take in a film. Some of the noisier ones can be heard from rooms away, so this might mean keeping your massage hours to before 9 pm!

Massage Guns: Warnings before use:  

• If you have a pre-existing muscle/ligament tear, you should not use a massage gun on the area. The vibrations from the gun can make the tear worse and cause more damage. 
• To reach your backside, ie: glutes, upper, mid, and lower back, you may still have to ask a friend to help you.
• Don’t massage over bones and joints. If you do, bruising and soreness may occur. 
• If your condition feels worse after using the gun, stop using it immediately. 

Best Massage Guns – Top 5 Picks by Therapist

Theragun Elite

Theragun is a popular brand that has put quite a lot of thought into its designs. The Theragun Elite is quite enough for an average muscle release, but its size means that it’s not that portable to bring around with you. It would probably be something you keep in one place, like at home or the office.

I like the handle on this, which allows you to reach your back a bit, but getting to the shoulder blades on your own still might be a problem. 

What We Like:

• Lightweight
• Quietness 
• Different options for the head compartments 
• The size that is efficient enough 
• Smart app integration 
• Battery life 
• Ergonomically well-fitted handles 

What We Don’t Like: 

• It is the priciest option, so if you’re watching your budget, you may want to skip the bells and whistles and get something simpler.

Theragun Mini

The Theragun Mini is a portable model from Theragun that has lots of five-star reviews, mostly because it’s so lightweight and easy to carry around while being powerful. This is easily something you can keep in your backpack or purse, ready to be whipped out for a quick massage whenever, wherever. 

The drawback is that it’s not as powerful as the Elite version, and only has three speeds, but for most people, the portability and lightness is a more important factor to consider. 

What We Like:

• Mini-portable – on the go! 
• Ergonomical 
• You can reach your backside
• You can reach the smaller nooks and crannies of your neck, forearm, or calves

What We Don’t Like: 

• Not as powerful as the elite 
• The battery is not as long-lasting     
• Only has one headpiece 
• Only has 3 speeds     

4800mAh Deep Tissue Percussion Massager

The Piroir massage gun is the only massage gun I know of that allows you to reach the mid-back and in the shoulder blade area. The way that it’s been designed means that it can bend at different angles to reach hard to reach areas. 

What We Like:

• Ergonomically well fitted for hands 
• USB C rechargeable 
• Mini- portable 
• Fast charging 
• 4 massage heads
• 5 different speeds 
• Up to 3200 RPM speed 
• Up to 10 hours of battery life 
• Lightweight 
• 5 different adjustable angles 

Sonic X Personal Percussion Massage Gun

The Sonic X Personal Percussion Massage Gun is my favorites, it’s nice and powerful and I use this on my clients all the time. However, it’s very powerful and quite heavy, so I would not recommend getting this for non-professional use.

You’ll end up with wrist and forearm pain that’ll need more massaging later! In particular, the handle is not ergonomically friendly for self-use, so you cannot reach your backside.

What We Like:

• Very powerful 
• 9 different speeds 
• 7 different massage heads 
• 4 hours of usage in one charge 
• Sleek style 
• Portable 
• 3400 RPM speed 
• Super quiet 
• 36 hours of battery life 

What We Don’t Like: 

• The handle is not ergonomic 
• Heavy 
• You cannot reach your backside 
• Too powerful, not gentle enough

Recoverfun Mini Massage Gun

This has become my new favorite for self-use. It’s small, ergonomically friendly, powerful enough for simple use, and comes in 3 fun colors. 

What We Like:

• 0.5 KG in weight 
• Mini-portable 
• 4 different massage head with one that is suitable for an all-round quick massage 
• 5 hours of battery time 
• Up to 3200 RPM in speed 
• 4 different speed 
• 3 different fun colors 

What We Don’t Like: 

• Too lightweight feels like it may break with too much use

FAQs

When to use massage guns? 

Massage guns are a great way to find some quick relief at home for sore muscles. The percussion movement helps to bring blood flow to a problem area, which can accelerate recovery and healing.

Will a massage gun help with cellulite?

No! unfortunately, a massage gun won’t help with cellulite. However, strength training can help the appearance of sagginess by forming firmer muscles under the skin.

We have suggested some great hip and lower back exercise that could help the situations, go and check them out!

What massage gun to buy?

There are many variables to consider when purchasing a massage gun, which depend on how you want to use it. Things to consider include weight, ergonomic form, noise, portability, and of course, price.

Read the rest of this blog post to find out which massage gun I recommend based on these factors.

Best Massage Gun – Conclusions

As you can see, there are pros and cons when choosing a massage gun, and whichever one is right for you depends on your needs and how you want to use it. 

Massage guns are a great way to warm up your muscles before a workout and a great tool to release any tension built up after your workout. If you know what you’re doing, you can also save on weekly massages (although nothing can fully replace the really deep, targeted massage of a knowledgeable therapist!). 

So while I wouldn’t rely on a massage gun to solve any chronic or injury-related pains, it can be a great tool to have on hand for emergencies and superficial relief in the short term that can be done at home. 

How to Relieve Elbow Pain – 10 Best Treatments

Elbow pain is an uncomfortable hindrance, especially in daily tasks. Whether it is your stronger and more dominant arm or your weaker side, most people tend to favor their writing hand.

It is a challenge to be ambidextrous so if it is your writing hand that’s affected, it is difficult to avoid relying on it and allowing that arm to fully rest. 

Elbow Pain – Causes and Best Treatments

Elbow pain could be a result of tendonitis, arthritis, a result of overusing the dominant arm, a tennis or golfer’s elbow, or even a previous injury.

Quite a lot of elbow pain cases are caused by strained or inflamed tendons and ligaments.

Like any other form of pain or strain, the primary way for it to heal is to rest it. This means allowing a generous amount of time to consciously avoid using that arm unless you absolutely have to.

Depending on the root cause of the pain, it could take anywhere from 2 weeks to months of rest. Engaging in corrective physical therapy with a knowledgeable practitioner can help speed up the process of recovery. 

Always remember that if you do not rest it, the pain will only get worse and take even longer to mend. While you’re resting your elbow, as a trigger point therapist helping people to solve their pain problems, here are some products I found that can be helpful in reducing the feeling of pain.

Are you suffering from more pain problems such as shoulder pain, neck pain, tight hip, and knee pain? Do check out my other articles helping you how to get rib of them!

How to Relieve Elbow Pain – Quick Summary

The following 10 pieces of equipment will give you immediate relief if you or someone you know are experiencing pain. They are all great in different ways: just determine which category suits your situation best and get the items required:
 

1. Heating Pad
   1. Kaizo Electric Heating Pad
2. Massage
   1. StrongTek Trigger Point Roller Massager
   2. Tens Unit Machine Pulse Massager 
3. Cold Therapy
   1. ARRIS Elbow Ice Pack Wrap, Gel Pack with Elbow Support Wrap 
   2. Reusable Cold Therapy Gel Pack (2 Gel Packs + 1 Wrap) 
   3. Ice Bag, Hot Cold Compress Therapy Reusable Ice Pack with Elastic Straps
4. Braces
   1. Kunto Fitness Elbow Brace Compression Support Sleeve 
   2. Elbow Brace 2 Pack for Tennis & Golfer’s Elbow Pain Relief 
   3. Hypoallergenic Elbow Band with Compression Pad and Supportive Strap 
5. Home Remedies
   1. Overcoming Tendonitis: A Systematic Approach to the Evidence-Based Treatment of Tendinopathy

How to Relieve Elbow Pain – 10 Treatments for Immediate Pain Relief in your Elbow

Relieve Elbow Pain with a Heating Pad

These are traditional and have stood the test of time. Easy to use and fairly portable, heating pads are always a great item to start your self healing collection. There are lots of options out there, but this is my favorite for elbow pain: 

Kaizo Electric Heating Pad

The Kaizo Electric Heating Pad is an extra-large pad that will soothe any body part and can be wrapped around your whole arm. With three temperature settings, it’s perfect and very multi-functional when you need it for other aches and pains. There are so many reasons why this is my favorite heating pad! Not only is it machine washable, but it’s great for adults, children, or even your pets. It also has the option for dry or wet heat which is great for our Hong Kong environment. 

Relieve Elbow Pain with Massage

Who doesn’t love a massage? Depending on where you live it could be expensive, especially if you need, or want to go regularly. Below are some great options that are affordable and convenient to have in the comfort of your own home for an effective DIY session. 

Depending on your preference between self rolling using your body weight or the use of an electric pulse massager, both are great for muscle release.

StrongTek Trigger Point Roller Massager

The StrongTek Trigger Point Roller Massager is an ergonomic, handheld massager has two textures that you can choose between when rolling your body over it. Not only will it release tension, stress and pain, but it will improve your circulation. 

As a result, it will minimize inflammation while restoring your mobility and flexibility. This option is lightweight and easy to transport, which is always a plus. I tell my clients to make rolling an integral part of their regular routine. Don’t wait until you are in pain to roll, help prevent the pain by rolling first! 

Tens Unit Machine Pulse Massager 

With a lifetime warranty, the Tens Unit Machine Pulse Massager is perfect for those who want to push a button and just sit back and relax. Very easy to use, this massager has numerous settings to choose from with a large LED display screen for added convenience. 

With clear modes to select, it will show you what you need for your target area and with a click of a button you can choose the elbow! Not to worry, it comes with a manual so you will know exactly how to use the pulse pads and where to apply them.  

Relieve Elbow Pain with Cold Therapy

Ice is important for any type of swelling and is a long lasting remedy that will always help in your road to recovery. It reduces aches and soreness while soothing both muscle and joint pain. These are both great options for your elbows!

ARRIS Elbow Ice Pack Wrap, Gel Pack with Elbow Support Wrap

The ARRIS Elbow Ice Pack Wrap is great as it will not restrict your movement, allowing you to continue to exercise. It is not only comfortable but has an adjustable strap that gives you control over the compression applied.

It offers both hot and cold options and is reusable for convenience. In addition to providing relief, it can also be used regularly for support while you are restoring an injured arm or elbow.

Wearing supports is one of the best way to protect the areas in pain and to prevent overuses of muscles, I have all kinds of support at home, from wrist support, knee support to back support.

Reusable Cold Therapy Gel Pack (2 Gel Packs + 1 Wrap)

The Reusable Cold Therapy Gel Pack are mini and condensed in size to suit the target area. As a result, they are easy to store in an office, car, or handbag so that they are available for when you need them. The ice packs can be kept in the freezer and are easy to slip in the wraps. 

Back in the day it was very inconvenient to have to hold an ice pack on an affected area that needs reduced swelling. Now you can strap it on with no hassle allowing you to be hands free! It’s hard to find an ice pack that is moldable, especially for the elbow joint. These are great as they still bend and shape when frozen.

Ice Bag, Hot Cold Compress Therapy Reusable Ice Pack with Elastic Straps

These Ice Bags with Elastic Straps are super fun and remind me of the good ole days! You may have dejavu from watching cartoons as this traditional looking ice pack is big and fluffy, making it comfortable to use. It is very easy to operate and most appropriate for minor bumps, bruises, swelling and elbow joint pain. 

These packs are perfect for all ages, including kids and teenagers and are leak proof. All you need to do is fill it with water and either ice cubes or crushed ice. Just remember to dampen the bag so it doesn’t stick to the skin! They also include elastic straps so that you can secure it to your elbow for convenience. 

Relieve Elbow Pain with Braces

Braces can be viewed as ugly and the common misconception is they are for the weak. Oftentimes overlooked, it is very practical and gets the job done. There is no reason that anyone should suffer through pain. 

It is important to remember that the reason for wearing a brace is so that it provides support while you build the strength back safely. It is when you wear these braces so long that you become reliable on them, that the purpose for wearing them as a remedy is defeated.

Kunto Fitness Elbow Brace Compression Support Sleeve

I love this brace, because it evenly distributes pressure across your elbow joint which especially helps with arthritis, tendonitis, joint inflammation, golf and tennis elbow. This brace is made for serious sports, providing joint support in maintaining high performance with a full range of motion in the elbow. It is a very comfortable sleeve and perfect for athletes that do not want to pause their training. 

Elbow Brace 2 Pack for Tennis & Golfer’s Elbow Pain Relief 

This compression gel pad is great for alleviating your forearm’s stress and fatigue while allowing you to keep active and continue your sport of choice. It will protect your tendon from further pain and can be strapped anywhere, whether worn by itself or underneath another brace. This is another great option for those who want to remain active.

Hypoallergenic Elbow Band with Compression Pad and Supportive Strap

The Hypoallergenic Elbow Band is another compression band for the elbow and is specifically for athletes to be able to continue to function at the highest level. This is targeted to relieve pain for anyone experiencing strains in the forearm, tennis elbow and golfer’s elbow. It wicks away sweat and is made of breathable material which is another plus for especially hot climates outdoors.  

Relieve Elbow Pain with Home Remedies

It’s rare that we make the time to sit and enjoy a good read. This is something I really enjoy and why not learn a thing or two at the same time? This is a great way to combine reading and learning for a good cause towards injury prevention!

Overcoming Tendonitis: A Systematic Approach to the Evidence-Based Treatment of Tendinopathy

Doctors can be quick to prescribe a remedy and the key is knowing how to prevent injuries before they happen. The body is a wondrous thing and if you want to dive deep into the facts and know the how-tos in order to protect yourself, this is a great start.

“Overcoming Tendonitis” is a great book to learn the signs and symptoms to know which stage you are in so that you can act accordingly. 

How to Relieve Elbow Pain – FAQs

What is a natural remedy for elbow pain?

Ice and rest immediately is one of the best natural remedies for elbow pain. You may want to try some gentle kneading and massaging with your fingers after resting it a few days after onset.

What causes pain in the elbow?

There are many causes of elbow pain: repetition of a single movement, work related injuries and/or trauma. Usually it’s caused by a tightness of overstressed muscles, which can often be alleviated by regular and targeted stretching of the related muscles. 

Why won’t my elbow pain go away?

A lot of reasons may prevent your elbow pain from going away; the pain may be related may not be as isolated as you think, often involving many muscles that have all tensed up together leading to the pain. A sports recovery therapist or knowledgable massage therapist would be able to help you determine the root cause of the pain and work with you to unlock the tension through various strategies.

How should I sleep with tennis elbow pain?

Before you go to bed, ice and rest with minimal stress, then perform stretches given by your therapist. Make sure you use a protective elbow guard to sleep with to prevent sudden movements that might strain your elbow during the night.

How can I exercise with elbow pain?

Generally, you should avoid exercising when you experience elbow pain. If you must, avoid any pushing or pulling movements, or just do leg and core exercises for the time being until you have healed.

How to Relieve Elbow Pain – Final Thoughts

These are the best solutions you can get for easing your elbow pain temporarily. In the long term, you should seek a sports therapist or rehabilitation specialist to give you exercises and perform targeted massage to release the offending muscle knots.

If you are into golf, hiking, or tennis, then you are prone to repetitive stress and need to be aware of your body and what it’s telling you when you are in pain. Make sure that you take the correct precautions to avoid injuries that are most associated with your activity of choice. 

How to Get Rid of Neck Pain – Best Relief Stretches

If you are feeling pain in your neck for no apparent reason, as a sports recovery therapist based in Hong Kong,  I’ve got a few go-to stretches to help you sort it out before it could lead to something more lasting and serious, like chronic headaches or migraines. 

Most of us experience very tight neck muscles due to our everyday habits and working positions.  For example, when we’re slouched over our computers or looking down at our phones, most of us tilt the head forward, making the neck muscles do all the work to support the head.  Our head weighs around 8 lbs, so that’s quite a heavy load!  

What’s more, when you’re not holding your spine tall, you are actually increasing the load on your neck depending on how slouched you are: 

Here are some easy stretches you can do to prevent neck pains (and headaches). Find time to take breaks during work and do these everyday for instant relief! 

I have suggested some great stretches for releasing a tight hip, if you have time, do that too!

Quick Summary: How to Get Rid of Neck Pain – Best Relief Stretches

• Lateral Neck Stretches
• Rotation Side To Side Stretches 
• Posterior Stretch 
• Posterior Neck Stretch 
• SCM Stretch 
• Towel Vertebrae Lengthening 
• Chest Stretch 

Who Will Need These? 

• Office workers 
• Someone who has had trauma to shoulder, neck or head 
• Someone who experienced whiplash 
• People with osteoporosis 
• People with scoliosis 
• People with chronic headaches / migraines
• People with neck pain

How to Get Rid of Neck Pain – Best Relief Stretches (Lucia’s Formula)

What is Stretching? 

Stretching is when you extend a muscle to its natural length. When we are seated for a long time, our joints are bent and our muscles shorten, causing us to experience all sorts of pain in our body.  The lengthening of our muscles creates a balance to our body making us pain-free.

One of the best ways to prevent pain is exercise, so you may consider doing some exercise at home with some small equipment and perhaps, a TRX.

I have written an article that suggested some great products for neck pain relief, go and check it out! there are articles regarding shoulder pain, knee pain, and elbow pain too.

Best Stretch for Side of Your Neck: Lateral Neck Stretches 

This stretches the side of your neck. This muscle overworks to hold your head back whenever you tilt your head forward becoming extremely tight and leading to those side headaches. 

How to do it: 

1. Gently bend your neck  as if reaching your left ear to your left shoulder.
2. Stop when a stretch is felt in the right side of your neck.
3. Hold position for 20 seconds.
4. Return to neutral head position.
5. Repeat above stretch four more times.
6. Gently bend your neck  as if reaching your right ear to your right shoulder.
7. Stop when a stretch is felt in the left side of your neck.
8. Hold position for 20 seconds.
9. Return to starting position.
10. Repeat above stretch four more times.

Suggested: 10 times each side 

Equipment: none

Why I like this: it stretches the side of the neck where it carries most weight from

The head being pushed forward and by doing this stretch it gives instant release 

Tips: Bring opposite shoulder downwards to increase the stretch 

Best Stretch to Keep Your Neck Soft and Supple: Rotation Side to Side 

Your neck is a very flexible muscle:it can stretch in different directions, which means you should rotate it often to keep the muscles soft and supple.  Without movement, your muscles will harden like a door hinge that hasn’t been moved for awhile. Make this movement a daily habit to keep your neck mobile and pain-free. 

How to do it: 

• Gently turn your head to the left, looking over your left shoulder.
• Stop when a stretch is felt in the right side of your neck.
• Hold position for 20 seconds.
• Return to starting position.
• Repeat above stretch four times.
• Gently turn your head to the right, looking over your right shoulder.
• Stop when a stretch is felt in the left side of your neck.
• Hold position for 20 seconds.
• Return to starting position.
• Repeat above stretch four more times.

Suggested: 8 times each side 

Equipment: none

Why I like this: It’s easy and you can do it anywhere really quickly

Tip: If either rotation causes pain, stop and check it out with your health professional.

Best Stretch to Relax Neck and Shoulder: Posterior Stretch 

Here’s a relaxing stretch for your neck and shoulders that can also help relieve headaches and drowsiness.

How to do it: 

1. Come into a Child’s Pose with your shins and forehead on the floor.
2. Stay here for a few breaths, working on lengthening your spine as you relax your chest to your thighs. 
3. When you’re ready, interlace your hands behind you in a double fist. If you can, press the heels of your palms together to increase the stretch in your shoulders. 
4. Lift your hands as high as you can. Inhale to shift your weight forward and lift your hips off your heels. 
5. Come to rest on the top of your head and extend your hands as close to the floor in front of you as you can. 
6. Stay here for 10 seconds and then lower your hips back to your heels. 
7. Stay here for 10 seconds, and then lift your hips up again. 
8. Continue this cycle five or more times, then release and relax into Child’s Pose with your arms on either side of your legs.

Suggested: 6 cycles 

Equipment:

Mat: Best to do this on the floor with the support of an exercise or yoga mat.

Why I like this: This is a great headache reliever and brings the blood to my head, giving me a boost of clarity

Tips: If kneeling is not comfortable then you can do it while standing in a  wide leg position

Best Stretch for All Location: Posterior Neck Stretch 

This stretch will release the back of your neck, which gets tired after we spend long hours in front of the computer screen. Take a break from work once in a while and do this! 

How to do it: 

1. Sit on the floor in a cross-legged position or in a chair with your feet flat on the ground. 
2. Extend your right arm next to your right knee or along the right side of the chair.
3.  Place your left hand on the top of your head and slowly tilt your head to the left. 
4. Apply gentle pressure with your hand to increase the stretch. To feel a deeper stretch, you can hold onto your right knee or the seat of the chair. 
5. This stabilizes the torso and allows you to isolate the stretch on the side of your neck.
6.  Hold on this side for 30 seconds, then slowly lift your head up and repeat this stretch on the other side.

Suggested: 5x each side 

Equipment: Mat 

Why I like this: It’s a simple stretch you can do anywhere 

Tip: Keep your back straight to get more of the stretch 

Best Stretch for Strap-like Muscles Relaxation: SCM Stretch 

The sternocleidomastoid stretch stretches the two long strap-like muscles on either side of the front of the neck.

How to do it: 

• Place one hand on your shoulder 
• Tilt your head back and to the side at a 45 degree angle away from the pressed shoulder 
• Breath in for 10 seconds and release 
• Repeat on the other side 

Suggested: 5X each side  

Equipment: none

Why I like this: You can do this stretch anywhere, anytime.

Tips: Keep pressing the opposite shoulder down to get a deeper stretch 

Best Stretch to Prevent Slipped Disc: Vertebrae Lengthening with Towel

This stretch is especially good for people who have their head tilted forward a lot. This will help your spine lengthen and help the vertebrae return back to its neutral position to prevent slipped discs.  You’ll feel relief almost instantly!

How to do it: 

• Place towel behind your head, while holding onto its ends. Keep your back tall and straight 
• Pull towel away from your head and use your head to resist the pull 
• Use neck flexors to resist the pull 

Suggested: 1 minute  

Equipment: Mat and towel

Why I like this: This not only lengthens the cervical vertebrae, it also releases the tension in the back of the neck 

Tip: Take deep breaths to increase the stretch 

Best Stretch for Releasing Chest and Neck: Chest Stretch 

Releasing your chest muscles will help to release the neck muscles too as they are connected. If your chest is tight and you find yourself often hunched forward (ie in front of a computer, or over your phone), you may not even be able to release your neck muscles or even feel it stretching. Therefore, standing up tall is the first thing you need to do before engaging in this stretch.

How to do it: 

• Sit or stand up tall 
• Clasp your hands behind your back 
• Roll your shoulders back and squeeze your shoulder blades together. 
• Take deep breaths in to expand the chest to get a deeper stretch and exhale out slowly 

Suggested: 1 minute  

Equipment: none

Why I like this: This is the key to unlocking the neck for further stretching 🙂 

How to Get Rid of Neck Pain – Best Relief Stretches: FAQs

How long does a stiff neck last?

Depending on how long your neck has been tightening up, a stiff neck can last two days to two weeks. Sleeping in a misaligned position or spending work hours hunched over the computer over an extended period of time can result in very tight neck muscles that could require physical therapy.

How should I sleep with neck pain?

Ensure that your pillow supports the arch of your neck. Whether you’re a side or back sleeper, your pillow and mattress should help your spine form a straight line down your neck and back. A hot compress can provide temporary relief. 

What causes neck pain?

Neck pain can be caused by many things, from trauma (for example, whiplash from a car accident) to residual build up of tension due to poor posture and / or work positions. 

Should I stretch my neck if it hurts?

Your neck pain is likely the first sign of tight neck, chest and arm muscles. In this article, I’ve outlined stretches you can follow for a quick release. Hot compress before doing the stretches will loosen up some of the muscles to make stretching easier. Be aware that you will feel the most pain during the morning when you wake up, as muscles tend to tighten while you sleep. 

How do you release a pinched nerve in your neck?

A pinched nerve is a symptom of your spine being out of natural alignment. If you suspect you have a pinched nerve, make an appointment to see a physiotherapist or doctor, who will likely suggest an MRI before any treatment or physical manipulation.

How to Get Rid of Neck Pain – Best Relief Stretches: Final thoughts

There you have it: seven easy stretches you can do in less than 10 minutes, wherever you are. Be sure to include these into your daily habits to relieve neck pain. You can even use warm compress on the neck muscles before you do these stretches, or do them under a hot shower, to get the muscles to relax further.

To prevent neck pains in the future, a very important element is learning to maintain good posture, but I’ll leave that for another blog post. 

Have you tried these stretches? Tell me how you find them by commenting below!